If you want to lose belly fat, you are not alone, as this is a very common fitness goal that many people strive to achieve. WebMD explains that everyone carries some fat in the belly area, even if they have abs. But excess visceral fat it can have a detrimental impact on your health, as it is associated with an increased risk of type 2 diabetes, high blood pressure, dementia, heart disease, colon cancer, and breast cancer. To help you get a trim midsection and stay in good health, we’ve rounded up the best exercises to lose five inches of belly fat.
We’re not going to sugarcoat it: the abdominal area can be frustrating and take some time (and patience!) to lose weight. But with the right tips and tricks, you’ll be well on your way to success. With the purpose of melt inches off your waistYou’ll need to stay on top of your exercise regimen, get enough sleep, eat a healthy diet (including fiber), and properly manage stress (through WebMD). Place greater emphasis on aerobic exercise and strength training is key, in addition to focusing on eating with a calorie deficit.
Many people make the common mistake of only doing cardio and abdominal exercises, but this is not an effective way to lose five inches of abdominal fat. The goal here is to choose primarily compound movements that engage more muscle groups, are more challenging, and burn more calories. This will raise your metabolism, helping you achieve your Loss of fat goals. And at the end of his strength sessions, he can finish with a cardio conditioning workout.
If you’re not sure what exercises to do, I’ve got you covered. Many of my clients who have lost inches off their waist focus on the following exercises, so keep reading to learn more.
The first of these exercises to lose five inches of abdominal fat is the Trap Bar Deadlift. Start by standing in the center of a trap bar. Feet should be shoulder-width apart and toes pointed out. Keep your chest up and your core tight as you rotate your hips back and squat down until you can grab the handles. Raise the bar by driving it through your heels, flexing your quads and glutes at the top of the movement. Push your hips back and squat down until the dumbbells touch the ground before performing another rep. Complete 3-4 sets of 8-10 reps.
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Next, get ready for wide-grip seated rows. Grab the wide grip attachment on a seated row machine and firmly place your feet on the foot pad. Pull the handle out and fully straighten your legs. Keep your chest up and drive your elbows toward your hips, squeezing your back and lats tight. Straighten your arms fully and get a solid stretch in your shoulder blades before completing another rep. Do 3 to 4 sets of 10 reps.
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Grab a set of dumbbells for your Dumbbell Walking Lunges, holding one in each hand. To start, step forward with one leg and plant your foot firmly on the ground. Then, lower yourself with control into a lunge until your back knee gently touches the ground. Walk forward with the other leg and repeat the movement. Perform 3 to 4 sets of 12 repetitions for each leg.
You’ll need to keep those dumbbells for this exercise and lie down on an incline bench. Hold the weights above your body with your arms fully extended. Pull your shoulder blades back and down on the bench as you lower the dumbbells toward your chest. Reap the benefits of a solid chest stretch at the bottom of the movement, then press the weights back to the position you started in. Make sure to squeeze your upper pecs and triceps at the top. Do 3 to 4 sets of 10 reps.
Finally, we’ll end this sequence with a cardiovascular conditioning exercise: Rowing Intervals. Get on a rowing machine and warm up for a couple of minutes. Once you’re ready to start, sprint for a minute and see how many meters you can cover in that amount of time. Rest 3-5 minutes afterward, then complete another 60-second round, trying to match the same distance as your first sprint. Rinse and repeat for 5 rounds total.
Tim Liu, CSCS
Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles. Read more about Tim
